Quick Garlic Sautéed Kale
Quick Garlic Sautéed Kale brings tender, gently wilted greens coated in fragrant olive oil and just enough minced garlic to shine. It’s bright, clean, and satisfying with a slight bite, perfect alongside roasted meats, grain bowls, or weeknight pasta. Serve it hot as a simple dinner side or fold into omelets and sandwiches for a boost of greens.
- Prep7 mins
- Cook8 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Quick Garlic Sautéed Kale, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 65 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 18 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 57
- Heart Health
- 75
- Metabolic
- 24
- Digestive
- 31
- Inflammatory
- 41
- Performance
- 55
- General Wellness
- 1
Gather all ingredients.
- 2
Soak the kale leaves in a large bowl of water until dirt and sand start to settle at the bottom, about 2 minutes. Lift the kale out of the bowl without drying the leaves and immediately remove and discard the stems. Chop the kale leaves into 1-inch pieces.
- 3
Heat olive oil in a large skillet over medium heat; cook and stir the garlic until it sizzles, about 1 minute. Add the kale to the skillet and cover with a lid.
- 4
Cook, stirring occasionally with tongs, until the kale is bright green and slightly tender, 5 to 7 minutes.
- 5
Enjoy!
- Calories 74.39 kcal Low Source 4%
- Protein 3.09 g Low Source 6%
- Carbohydrate 9.43 g 3%
- Total Fat 3.69 g Low Source 5%
- Saturated Fat 0.45 g Low Source 2%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 35.88 mg Low Source 2%
- Dietary Fiber 2.1 g Low Source 8%
- Total Sugars 0.0 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 103.25 mg Low Source 8%
- Iron 1.48 mg Low Source 8%
- Potassium 0.0 mg Low Source 0%
- Vitamin A 437.48 mcg Good Source 49%
- Vitamin C 105.0 mg Good Source 117%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Garlic 🧄
About This Recipe
Quick Garlic Sautéed Kale is made with 3 ingredients and serves 4. It takes about 15 mins and is rated easy. Key ingredients include Kale, Minced Garlic, and Olive Oil. Each serving provides about 74.39 kcal.
Recipe Questions
- What is Quick Garlic Sautéed Kale made of?
- The main ingredients are Kale, Minced Garlic, Olive Oil. The full list of 3 is above.
- How long does it take to make Quick Garlic Sautéed Kale?
- About 15 mins in total: 7 mins to prepare and 8 mins to cook.
- How many calories are in one serving?
- One serving provides about 74.39 kcal. The full nutrition breakdown is above.
- Is Quick Garlic Sautéed Kale easy to make?
- This recipe is rated easy, with 3 ingredients and 5 steps.
- Is Quick Garlic Sautéed Kale healthy?
- Quick Garlic Sautéed Kale has an easyChef Pro health score of 55/100. Per serving, it provides 74.39 calories and 3.09 g of protein, or 6% of the Daily Value. It is a good source of vitamin A and vitamin C. It contains Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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